The lymphatic system is a network of connecting lymph nodes inside your body. They work like “sanitation engineers,” cleaning up waste and maintaining fluid balance. The system saves the beneficial nutrients and delivers them to your bloodstream—a vital part of your immune system. The waste is collected in your lymph nodes, which is why you may have swollen lymph nodes by your neck when you’re sick. It’s a sign your body is fighting infection.
Medical practitioners have recognized the importance of the lymphatic system for centuries. In the natural system of Ayurvedic medicine originating in India, the practice of Rasayana is the study of rejuvenation and longevity. Not surprisingly, the study of rasa means the study of lymph. In Ayurveda, lymph and longevity go hand in hand. For more than 3,000 years, they’ve known lymph must be very important to living longer.
Unlike the circulatory system which uses your heart to pump blood throughout your body, the lymphatic system doesn’t have a pump. The watery lymph reenters on the low side of the venous system, using one-way valves to prevent backflow. As lymph flows throughout your body, it relies on your movement and smooth muscle contraction to keep it moving while removing unwanted substances.
If your lymphatic system is sluggish, it can lead to a variety of symptoms, like skin rashes, joint pain, fatigue, uterine or ovarian cysts, or more. A stagnant lymphatic system has been linked to certain diseases and lymphatic drainage techniques may be used to provide relief from the symptoms of fibrocystic breast disease, arthritis, heart disease, and more.
Supporting Your Lymphatic System. Keeping your lymphatic and immune systems moving through lifestyle practices does have benefits:
- Improved blood and immune cell circulation
- More efficient removal of waste products from the body
- Increased waste elimination from cells, tissues, and the brain
- Decreased swelling and bloating
- Increase energy and less “brain fog”
The Role of Lifestyle. Inflammation in the body puts stress on the lymphatic system. Keeping inflammation in check by eating a nutritious diet is a good first step. This includes eating a variety of antioxidant rich fruits and vegetables and plenty of Omega-3 rich fats. Reducing intake of processed foods and refined oils, which can lead to inflammation in the body, can also be beneficial.
In addition to a general healthy diet, there are a few specific changes you can make or add to boost the function of your lymphatic system.
Red pigmented foods. Colorful fruits and vegetables are a good source for antioxidants and anti-inflammatory agents, which is why “eat the rainbow” is a common saying. The pigments in bright colored produce, specifically red ones, have powerful nutrients beneficial to the lymph system. To get the most value in price and nutrients, shop red pigmented foods seasonally. In the spring and summer, go for berries and cherries. In the fall, go for pomegranates, and in the winter try beets and cranberries. Another option is to add 4 ounces of unsweetened cranberry juice to your water in the morning. Learn more about the benefits of cranberries here.
Herbs. Adding certain herbs to your diet can aid the lymphatic system from gentle cleansers to powerful movers. If you choose to add herbs or other natural Medicinals to your dietary intake, make sure to check with your healthcare provider for any potential interactions or side effects. Not all herbs are safe for all users.
Exercise moves your skeletal muscles and forces you to take deep breaths. This can include walks, weight training, rebounding or jumping, yoga, and more types of exercise as well as singing, and deep belly breaths.
Physical Aids. Intentional physical movements can help move lymph. A few ways you can do this are with lymphatic massages, acupuncture, gua sha, and dry brushing. Book a massage with a ViaroTherapeutics Therapist specializing in lymphatic massage here.
Whether your goal is to aid a slow-moving lymphatic system or to prevent it, there are simple habits you can incorporate into your day to keep your lymphatic system working at its best.
Lila Tully, CHES
Health Education Specialist, ViaroThrive
For questions or comments, contact wellness@viarohealth.com.
